Circuit training in the gym for girls: recommendations and examples of ligaments

There are many options for exercising at home, but one of the most popular regimens for losing weight and burning fat is circuit training. We offer you a ready-made exercise scheme for circuit training at home for men and women, which will help you lose weight, burn excess fat, strengthen the muscles of the whole body, and improve the quality of the body.

We offer you 6 options for circuit training:

1. Circuit training for the whole body without equipment (for women)
2. Full body circuit training without equipment (for men)
3. Full body circuit training with dumbbells (for women)
4. Full body circuit training with dumbbells (for men)
5. Circuit training for belly fat loss (for women and men)
6. Circuit training for buttocks and abdomen on the floor (for women)

Circuit training: pros and cons

The training program for girls often includes circular elements. Circuit training is a system of performing exercises in which several elements are done one after another at a pace, followed by a minute or even longer break. The Tabata protocol and CrossFit are examples of circuit training.

The goal of such exercises is to bring the body to the anaerobic threshold, start fat burning processes, and activate metabolism in favor of burning fat after training.

Circuit training for women is certainly beneficial, but it can also cause harm if a number of factors are not taken into account.

Pros:

1. Effective weight loss.
2. Muscle relief.
3. Increased strength and endurance.
4. Powerful cardio load.
5. Saving time - many different exercises and high energy costs in a short period of time.

Minuses:

1. Increased load on the heart.
2. Not suitable for persons suffering from hypertension, cardiovascular insufficiency, arrhythmias, and increased intracranial pressure.
3. Not always all the necessary equipment in the gym is free, so sometimes it is not possible to complete the planned circuit without breaks.

Circuit training for women requires the following conditions:

1. Good knowledge of the technique of the exercises performed.
2. Basic physical training based on a general program.
3. Mandatory intensive warm-up if we are talking about heavy exercises. Some exercises can replace a warm-up, for example, when working with the abs, you can start approaches with small amplitudes and speeds in order to warm up the necessary muscles. In 1 approach, your abs will warm up, and you will be able to fully train.
4. Empty stomach and feeling good.

Circular training for burning fat for older women has a number of limitations. Due to the health characteristics of older people, it is necessary to individually reduce the intensity and very carefully select working weights.

Exercises at home. Set of exercises

It is recommended to include the following exercises in circuit training performed at home:

Features of circuit training

Circuit training for burning fat should contain 4-6 exercises, which are done one approach after another without a break. In each approach there are at least 10 repetitions, which are done at a tempo. In fact, between exercises within a set there is a break equal to the time during which the girl moves from one exercise to another.

Circular training in the gym for girls should cover all muscle groups. You can divide the load on different parts of the body on different days, but a circuit training program in this case changes the end goal.

When you want to lose weight, you should load all the muscles in every session.

Loads must not fail. Then the body will have time to recover within 24–48 hours with proper nutrition, the right amount of vitamins, macro and microelements, proteins and fats.

Efficiency of circular blocks

The effectiveness of circuit training, subject to its regularity, lies in:

• accelerating metabolic processes (it has a positive effect not only on weight loss, but also on the overall strengthening of the body, due to its supply with a sufficient amount of oxygen transported in the blood);
• weight loss (due to the triggering process of breakdown of fat cells, localized not only in the subcutaneous area, but also in the area around the internal organs);

• general strengthening of the muscle corset;
• training of the cardiovascular system (achieved through a high pace of exercise and inclusion of cardio exercises in the complex).

Circuit Training Options

Circular training for fat burning can be general, or maybe local. It is worth saying that fat is still burned evenly throughout the body. Only the load on the muscles varies. For example, there are workouts for the abs, legs, and shoulders.

For people who want to develop endurance and strength at the same time, the best option is CrossFit, where, as a rule, different muscle groups are worked on different days.

For weight loss, a general workout 3 times a week is enough. It should contain exercises for the legs, arms, and abs. If it is difficult to perform such an array of exercises in a day, you should divide the program into several days.

Circuit training for fat burning for women is a program of 3-4 circles of 4-5 exercises. The class starts with cardio and ends with cardio.

If you have set a goal to lose weight, the path will not be easy. Be prepared for this and go through it to the end.

Training for girls in the gym is best done under the supervision of an experienced trainer. It is not advisable to come up with a program for yourself. Even if you came up with it, compliance with the exercise technique will be in doubt. And if you do something wrong, you risk damaging something. Of course, calories will be burned in any case. But you need to burn fat and stay healthy at the same time.

What exercises are used? Execution technique

The most effective exercises for losing weight are:

Exercises for circuit training

Full body circuit training

If you decide to do a full body workout, you will need to follow this pattern three times a week. For example, the program might look like this.

We do cardio for 15–20 minutes. You need to warm up your muscles, raise your heart rate and prepare your body to burn fat (use up muscle glycogen).

Let's start training.

1. Squats with an empty bar 12-15 times.
2. Extension of the arms in the block 12–15 times.
3. Lunges with dumbbells 12-15 times.
4. Seated dumbbell press 12–15 times.

Break 60–90 seconds.

1. Leg extension in the simulator.
2. "Hammer" with dumbbells while standing.
3. Leg bending in the simulator.
4. Breeding legs in the simulator.

Break 60–90 seconds.

1. Plie squats.
2. Breeding legs in the simulator.
3. Leg abduction with weights.
4. Lying dumbbell flyes.

Break 90 seconds.

1. Squats without weight 20 times.
2. Hyperextension 30 times.
3. Pull the lower block to the lower back.
4. Hanging leg raises 15 times.

Last break 60 seconds and abdominal exercises:

1. Roman chair crunches 15 times.
2. Raising legs from a lying position.
3. "Fold."

If the number of repetitions is not indicated, then their number is 12–15. The weight in the exercises is selected individually.

Next, rest for 1-3 minutes and do a cardio cool-down for 10 minutes at an easy pace.

This program can be performed three times a week. The lesson will take 60–70 minutes, and you will give 101 percent.

Abdominal cords

The word “bundle” refers to the sequence of exercises that will be included in the circuit training. The lesson does not necessarily consist of the same approaches. It is important that several exercises are done in conjunction. For abs it might look like this:

Approach 1

1. Lifting the body while lying down, knees bent.
2. Lying crunches with knees bent.
3. "Fold."

Each exercise is done from 15 to 30 times, after which you rest for 60 seconds lying down, restoring strength and breathing.

Approach 2

1. Lying leg raises.
2. Raising the knee at the same time and twisting towards it (the movement occurs crosswise, the left knee tends to the right elbow and vice versa).
3. Raising the body, lying with your legs raised up, your legs relative to the floor are at an angle of 30–40 degrees. You can work with weights.

Approach 3

1. Lying crunches.
2. Lifting the body while lying down.
3. Alternately raising your legs from a lying position.

Thus, a circuit ab workout consists of three sets, with a minute of rest in between. In total, you need to perform 9 exercises 15–30 times.

If you are a beginner, start with 10 repetitions or even 5. With each session, increase the number of repetitions by 1. Circuit training for the abs can be done daily, and it takes a maximum of 10 minutes.

Other examples of circuit training

Example of circuit training for triceps and chest:

1. Bench press 15 reps.
2. Bench press at a 30 degree angle for 15 reps.
3. Bench press at a 45 degree angle for 10 reps.
4. Dumbbell flyes lying on a horizontal bench 15 times.

Rest 60 seconds.

1. Press dumbbells upside down (15 times).
2. Crossover to the lower chest (15 times).
3. Close-grip press for 15 reps.
4. Dumbbell flyes lying at an angle of 45 degrees.

When working to lose weight, it is better not to use a large number of chest exercises. For girls, it makes sense to train their pectoral muscles in mass-gain mode. This set of exercises can be done twice a week. More often it is dangerous for the tendons, especially the shoulder.

Basic principles

Even the simplest fat-burning workout must obey certain principles, otherwise it will be of no use:

1. Take amino acids before and after exercise. Preferably - BCAA
2. The increase in load should be gradual.
3. Warm-up and cool-down are required.
4. Do complex interval training three times a week, which combines strength and cardio exercises.
5. On other days, you need cardio exercise: running, swimming, dancing, brisk walking, rollerblading, cycling, active team games.
6. At the same time, morning training allows you to burn fat by 20% more than evening training.
7. Duration: 30 to 60 minutes.
8. You cannot eat anything 1 hour before class and 1 hour after it.
9. The intensity is adjusted according to your heart rate.
10. The best type of exercise for fat loss is interval training with wave-like intensity.

If you can follow all 10 principles, you are guaranteed a super fat-burning workout. Just don’t forget about reducing your daily caloric intake.

Some recommendations regarding circuit training for girls

Important to remember:

1. It is not recommended to exercise in the first 3 days of the menstrual cycle. This is dangerous for your health, especially when it comes to circuit training.
2. Try not to drink liquids during your workout. If you really want to, wet your throat and take 1-2 small sips. Have a drink afterwards.
3. Do not drink or eat immediately before class. Circuit training is intense and can result in nausea and vomiting. In addition, by eating before class, you will burn the calories you get from food.
4. If you have a cold, don't go to training. You will feel heavier than usual, and your body will take longer to cope with the disease. Especially if you have a fever. Better reschedule your trip to the gym.

Content

• 1 What is circuit training 1.1 Features of strength circuit training (bodybuilding)
• 1.2 Making a plan
• 1.3 Example of a circuit training program with periodization

Recommendations

Before moving on to selecting a training program and exercise sets, you should outline a few more points that will help you get the maximum benefit from your workouts.

Where to train

The ideal option is group classes. If this is not possible and you have to organize everything yourself, you must approach the choice of location with all responsibility.

In the gym

For men, of course, it is useful to include strength exercises on simulators in circuit training. But at the same time, you need to take into account the main drawback of organizing classes in the gym. While you need to continuously perform lap after lap and at some point specific equipment is required, it may become busy. And changing something around or increasing the rest interval means negating all the effectiveness. There is only one way out: either study in a half-empty hall (buying time when there are practically no people), or select alternative options available at home.

Girls shouldn't have this problem. For weight loss and intensive fat burning, the basis of CT is cardio exercise. You can work with them without simulators.

At home

Circuit training is one of the few workouts that is preferable to do at home rather than in the gym. Here it is much easier to observe the basic principle - cyclicality and continuity. No one occupies the necessary exercise equipment or equipment at this moment; there is no need to run around the entire room in search of the necessary accessory. Concentrate, turn on the timer and music - and go ahead.

Home circuit training has another undeniable advantage - it welcomes bodyweight exercises, which are ideal for beginners. Experienced weight lifters achieve amazing results through long, rigorous training. If beginners, imitating them, try to do the same, in most cases they get injured and lose all interest in the sport. Therefore, bodyweight exercises are one of the most natural and safe types of physical activity that fit perfectly into CT.

On the street

Great option. Consuming extra portions of oxygen will enhance the fat burning effect. Men should take care to put a couple of horizontal bars and outdoor exercise machines in the yard. Girls with an emphasis on aerobic exercise will find it convenient to exercise in the fresh air. The main thing is not to catch a cold in the cold in winter and not to overheat in the sun in summer (so it’s better to get up early).

How to eat

The effectiveness of training largely depends on nutrition. If a woman goes on a low-carb diet, wanting to speed up the process of losing weight, she simply will not have enough strength for the load that circuit training involves. If a man continues to consume tons of protein foods and amino acids to build muscle mass, the meaning of the exercise will be lost, because they are not aimed at such a result. Therefore, it is imperative to normalize your diet:

• complex carbohydrates (vegetables, fruits, cereals) should be present on the menu daily;
• You don’t have to give up proteins, but you don’t need to make them a priority either;
• healthy fats in the form of olive oil, nuts and fatty fish are included in the diet, but in minimal quantities;
• It is recommended to eat 2 hours before training and 2 hours after;
• if such a window without food is too long, you can eat 1 banana or drink 300 ml of a protein shake with fiber half an hour before class;
• water norm - 2-3 liters per day;
• During the rest interval between circles, you can take a few sips of mineral still water.

As for sports nutrition, you should give preference to energy drinks - fitness bars, tonic drinks, dietary supplements based on guarana or caffeine, shots, isotonics, gels, etc.

What to refuse

Experienced athletes do not need to be reminded of the limitations that any training requires. Those who are just starting to practice should familiarize themselves with them and prepare for significant changes in their lives.

1. Quit smoking.
2. Limit alcohol consumption to 2 glasses of dry red wine per week. No beer or stronger spirits.
3. Don’t sit in front of the TV or computer in the evenings: you need to breathe more fresh air and go for walks.
4. Eliminate fast food, sweets, confectionery and flour products from your diet.
5. Avoid nervous breakdowns, stress and worries.
6. Adhere to a clear daily routine by the hour, including regular exercise.
7. Don't go to bed after midnight.

As for the lesson plan, it is chosen purely individually. Building muscle is not the goal of circuit training, and the muscles have time to rest during exercise while another group is working. In this regard, daily training is allowed. But in this case there should be only 3-4 circles, no more, the exercises should be simple, and the duration of the entire lesson should not be more than 30-40 minutes. Trainers call the classic scheme more effective - 3 times a week. On days free from training, you can go for morning jogging.

Conclusion

Circuit training is well suited for beginners: it teaches you how to perform exercises correctly and provides a good basis for further exercise. Those who want to lose weight also choose this training.

However, do not forget that a good workout is impossible without a proper diet. Circuit training can also be done at home.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Effect

What are the benefits of circuit training?

Firstly, they allow you to give your maximum effort in one lesson. This is endurance training. They make beginners more efficient and tireless. No other type of training develops these qualities like this.

Secondly, they have a fat-burning effect and allow you to burn a sufficient number of calories in one session, so they can be safely used for weight loss. The same ability is useful for professional athletes during drying of the body - for burning fat, leaving only muscle mass. Judging by the reviews, if you create a program correctly, you can lose 5-6 kg in a month. Moreover, this will not be excess fluid in the tissues and waste released from the body in the form of waste and toxins (which is what most diets lead to), but fat.

Thirdly, they allow you to work out every part of the body, every muscle group. The result is a uniform correction of the figure. The main mistake of beginners is to start pumping up their biceps and triceps, turning them into “cans”, and at the same time they are left with poorly developed abs and relaxed legs. Such disproportions are striking and do not cause admiration.

Fourthly, they improve well-being and improve health. If beginners immediately take up high-interval training, they will seriously harm both the cardiovascular and respiratory systems, and also risk multiple muscle and ligament injuries. This won't happen here. By gradually developing endurance, you can strengthen the heart muscle and lungs, and improve the functioning of other internal organs.

The benefits of circuit training don't stop there. Depending on which exercises predominate in them, you can get different results. For example, men should focus primarily on developing endurance when choosing strength training. Sometimes - for fat burning, if this is a drying period. Women most often use them in fitness for weight loss, choosing mainly cardio and flexibility exercises to create an ideal figure and develop grace.